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Losing weight can be overwhelming for most persons mainly because of the numerous amount of information that are out there on what you should and shouldn't do. With this in mind I have created the weight loss essential that anyone regardless of your fitness level can do to lose those extra pounds. Below are four weight loss essentials that if they are adhered to can result in gradual weight loss over time. And whether we want to admit it or not, the best way to lose weight is gradually overtime, since those fly by night or fad methods of getting to the size you want are usually too strenuous and in some cases impossible to achieve 1. Move for thirty (30) minutes a day. Note I did not say walk, or run, or skip or do aerobics (if you do these you would have much better results in a faster time) or any structured form of exercise because in my experience when persons hear of a particular exercise it is either an immediate turn off or they make an immediate commitment to do it and after a week or so for some reason they realize that they cannot stick to that exercise and they eventually quit. It is of fundamental importance that physical activity be incorporated in any weight loss program. This ensures not only faster results but that you are working on your overall health. Exercise not only causes you to lose weight but it promotes wellness, it improves metabolism and among other important benefits it is reported to improve self esteem. I you have been struggling to get to a particular size chances are that you may not be very comfortable with your self image and exercising works on that. Now when I mentioned move for thirty minutes do not let that daunt your spirit. You can split the thirty minutes into 3 ten minutes session spread throughout the day or into 2 fifteen minutes sessions of physical activity. The form of physical activity you engage in is totally up to you. You could chose to walk some flight of stairs, walk your dog, dance, play an outdoor sport, or anything you find interesting and achievable. 2. Substitute half of your lunch for fresh fruits or veggies, or if you like variety add both fresh fruits and vegetables. Here you get a chance to chose whatever you like and use that. Do not think that you need to have a constant diet of the vegetables you do not like in order to be successful in your weight loss endeavors. The more you enjoy whatever you eat or do the more likely it would be to stick with it and when you stick with a regimen you will be very sparkpeople recipes sparkpeople app sparkpeople login sparkpeople quotes sparkpeople recipe builder sparkpeople app android sparkpeople nutrition sparkpeople cookbook sparkpeople fitbit sparkpeople diet sparkpeople app for ipad sparkpeople app for iphone sparkpeople and fitbit sparkpeople abs sparkpeople api sparkpeople app review sparkpeople articles sparkpeople app for kindle fire sparkpeople baby sparkpeople bootcamp sparkpeople blog sparkpeople barcode scanner sparkpeople bmi calculator sparkpeople banana bread sparkpeople budget sparkpeople book sparkpeople blackberry app sparkpeople breakfast sparkpeople com sparkpeople calorie calculator sparkpeople calories burned sparkpeople cookbook code sparkpeople chicken tortilla soup sparkpeople cookbook recipes sparkpeople cincinnati sparkpeople cookbook free download sparkpeople community sparkpeople deals sparkpeople diabetes sparkpeople dvd sparkpeople dating sparkpeople download sparkpeople down sparkpeople diet and calorie tracker sparkpeople diet reviews sparkpeople dessert recipes sparkpeople exercise video sparkpeople exercises sparkpeople eat to live sparkpeople exercise dvd sparkpeople emails sparkpeople email click sparkpeople exercise calculator sparkpeople exercise calories burned sparkpeople en espanol sparkpeople elliptical sparkpeople fitness sparkpeople facebook sparkpeople fitness videos sparkpeople free app sparkpeople fitness map sparkpeople for kids sparkpeople forum sparkpeople for android sparkpeople food tracker sparkpeople gluten free sparkpeople grocery list sparkpeople gain weight sparkpeople groups sparkpeople garlic is a good source of sparkpeople gluten free recipes sparkpeople ground turkey recipes sparkpeople gastric bypass sparkpeople granola recipe sparkpeople good sparkpeople hcg sparkpeople headquarters sparkpeople honey mustard recipe sparkpeople hiit sparkpeople help sparkpeople hcg diet sparkpeople healthy snacks sparkpeople healthy recipes sparkpeople hcg recipes sparkpeople hummus recipe sparkpeople iphone app sparkpeople inspirational quotes sparkpeople inc sparkpeople ipad app sparkpeople insanity sparkpeople ideal protein sparkpeople iphone sparkpeople ipad sparkpeople itunes sparkpeople interval training sparkpeople jobs sparkpeople jump rope sparkpeople jump rope workout sparkpeople jump rope video sparkpeople jillian michaels